A Green Cocktail

Do you need more veggies in your day?

(I know, sigh….you thought this was literally gonna be a “cocktail.”)

Anyway, Likely the answer is yes, and the recommendation to consume > 6 servings/day sounds inconceivable (big word alert). Or veggies make you gag (the horror!).

Fear not! I’m going to claim that this drink is not “gag-worthy”  and you do not taste the spinach. (quote me on that one).

Oh, and p.s. My Whopper of a Salad (super easy) likely has 3 servings of veggies oozing out of it, if not more.

So, 1 green cocktail + 1 Whopper salad= 6 serv. (see how painless that was?)

I’ve been making the green monsters forever and the convenience of them is really the reason why, not to mention the “hulk-like” feeling you have after sippin on one.


Spinach is quite the handsome green. It serves well as a garnish or liner for other things to topple on (i.e. my farro with roasted butternut squash salad).

  • Other fun facts:
  • It’s part of the Goosefoot Family? ( I kid you not, it’s a family of plants coming from the greek work goose (khen) and foot (podium) because the triangular shape of the leaf looks like the webbed foot of a goose.
  • Medicinal benefits: it moistens, quenches the thirst, and supports vision. (Source:The New Whole Foods Encyclopedia). 
  • Buying: If it’s soggy, wilted, not very green, or yellowish-don’t buy it. BUY ORGANIC is the way to go folks, spinach has been coined one of the most pesticide residue containing veggies. Check out the BEST source for Organics. 

Green Cocktail (no booze)
Serves: 1
  • Blender (If you’re fancy and have a Vitamix, which is by far the BEST blender out there for pulverizing veggies, lucky you).
  • 2 huge handfuls of spinach (get greedy with it-as you should with all veggies)
  • 4-8 oz of water (or other beverage, I use half soy or almond milk sometimes)
  • 1 frozen banana
  • 1 package of protein powder (My fav lately is the Tera’s Whey-bourbon vanilla, also loving the RAW rice based protein powder which is vegan, gluten free, etc.)
  • 1-2 tablespoons plain greek yogurt
  • 4 ice cubes
  • (Okay, do I dare say add 1/4 cup pumpkin puree and some pumpkin pie spice?)
  • I suggest you blend the spinach and water (or liquid) first, cause frankly, the spinach is stubborn and takes sticking a fork in the blender (not while it’s running of course) and moving it around a bit. This might take 3 or 4 fork pokes.

See the stubborn piece of spinach?

  • Once it turns to liquid green-ness, add all other ingredients and whirl it up until all ingredients liquify.

  • Pour over a couple of ice cubes and serve!

(NOTE: this recipe is more of a beverage then a smoothie.)
If you want it to be on the thicker side: 
  1. you might try adding more ice cubes.
  2.  Adding more frozen fruit (berries are always a nice addition).
If you want it to be creamier:
  1. Add more yogurt
If you don’t want to add the protein powder:
  1. Don’t? (Kidding). But seriously, you’ll have to add less water, and a little more yogurt and ice cubes so you can thicken it at all.
You might also Salivate Over:
Eggs Florentine (more spinach)
Whopper of a Salad (in case you missed that)

Now, what will you do with this information?

Do you have tricks up your sleeve for adding more vegetables through the day?

And, Have you a favorite GREEN recipe? 


I”ll have what she’s having…

A little cup of joe before I blog! Mmm.

One WHOLE day of EATING,




(just kidding, although a nap sounds nice).

What can I say I was in a sharing mood, maybe it was the fact that:

  • We had sunshine in NY two whole days this week (you know I tried on my entire spring wardrobe thinking I could get away with a sundress->scary pale!).
  • Or perhaps it’s because my body was loaded up with Vitamin D and “good mood” was oozing out of me.
  • Or it was the result of multiple chats this week (I”ll chat with anyone about food) especially on twitter & facebook

With each word coming out of my mouth and always forgetting to document all my ideas -> I’d forget to blog-> then one big blog post (like this one) appears.

Isn’t this why I’m a blogger?

Anyway, I thought it would be fun to shift gears and introduce you to what a typical (I use that term loosely) day of FOOD looks like (no midnight snacking here, but sometimes one gets peckish). Mind you this is just one day and I don’t eat the same foods daily (as you shouldn’t-CLICK HERE if you NEED HELP).

SO, “What do I EAT all day long?”


In general there are no counting of things like calories, but YOU should pay attention to what’s going in your pie hole, so eating snickers bars and Ben & Jerry’s ice cream is NOT GOOD (stating the obvious, but perhaps you need a clearer understanding-> (CLICK HERE-a calorie is a calorie was a good read).

Let’s start with my favorite meal of the day….BREAKFAST!

Which by the way breakfast for dinner Wednesdays was the best! (Thanks Mom).



8:00 am ish?


(yeah I did-and your sooo welcome!)


  • 1/2 cup uncooked whole oats (I actually used Coach’s Oats-they were kind enough to send me some samples, it’s a quick cooking oatmeal that’s a hybrid of whole oats and steel cut oats, love em, not sold in stores yet, but CHECK THEM OUT).
  • 3/4 cup vanilla, unsweetened almond milk (or alternative)
  • 1 tsp or so molasses (yup, natural sweetener and for those who dodge the meat molasses is a great source or Iron)
  • 1/2 banana-mashed up (make a mess, I just squished it up with my hands)
  • 1-2 teaspoons, unsweetened coconut flakes (eh, why measure)
  • 1 teaspoon coconut extract (whole foods stores usually sell the natural stuff). 
  • 1 tablespoon chia seeds
  • 4 walnut halves or so…
  • cinnamon, to taste (load it up-its good for you-just don’t spill it!)


Mix it all up in a big mug or bowl (accept the coconut flakes), microwave for 3-4 minutes (watch out, do not blow it up). Top with coconut flakes and ENJOY!


Portabello cap Sammy!


12:00 pm


(Totally came up with this out of the blue)


  • 2 hard-boiled eggs
  • 2 tablespoons avocado (maybe a lil more)
  • 2 teaspoons honey dijon mustard (or more, personal taste)
  • fresh ground pepper (to taste)
  • 2-3 teaspoons rice vinegar
  • spinach or other greens (small amount)
  • balsamic vinegar (just enough to dip in)
  • olive oil for drizzling/taste
  • any other veggies you want to include? What’s in that fridge?


I hard-boil eggs on Sunday nights for the week, it makes my life a lot easier so I can grab them on the run or make them into a sandwich.

Eggs in white water rapids...just a fun shot of "Humpty."

  • Mash or slice eggs (love my egg slicer, I knew there was a reason I registered for that) and mush around with the avocado, add mustard, rice vinegar, pepper and any other  spices you like (I love turmeric (CLICK for another recipe), cayenne pepper and a little sriracha (CLICK for another recipe). Apparently I like to sweat when I eat. 
  • Set aside. 
  • Heat a nonstick fry pan on medium heat. Add a lil bit of olive oil.
  • Meanwhile cut the nubs off the portabello caps and allow them to take a dip in some balsamic vinegar (yes, this is kind of messy). Place both caps in the heated pan (I did not measure too well, one of the caps was trying to jump out).  Cook about 4 minutes on each side. (Alternatively, use a George Foreman Grill for those cool grill marks).

A shroom takes a dip in some vinegar

  • Remove from pan and place on a plate.
  • Top one cap with greens (Oh, wish I had arugula), delicately place the avocado egg mash on top, then drizzle sriracha (I cannot believe I forgot it), or a some spices of your choice, then smush the second mushroom cap on top->There you have it. 
  • I served it up alongside some super sweet organic cherry tomatoes, which need no dressing. Just a sweet little veggie that bursts in your mouth.


NOTE: The balsamic vinegar ended up being a bit messy and got all over my hands when trying to eat it as a sandwich, I ended up using a fork and knife. You can dodge the vinegar all together and just heat the caps in olive oil if you like.


2:30 pm

BANILLA PROTEIN SHAKE! (no pic cause I drank it so fast, but I”ll add one later!)

Mmmmm…favorite time of the day


  • 2 scoops Bourbon Vanilla (Teras Whey protein powder)
  • 4 ice cubes (more or less pending on your desired texture)
  • 4 ounces unsweetened, vanilla almond milk
  • 1/2 banana
  • 1 teaspoon coconut extract (optional and oh yes, there was an obvious theme today-someone likes coconut)
  • 1 Tablespoon chia seeds or flaxseed (ground in coffee grinder-optional)



Place all ingredients in a blender. Whip it up and sip the good stuff! This is a favorite of mine right after a workout!


4:00 pm

45-60 minutes moderate to high intensity cardio! 

What does MODERATE to HIGH intensity mean? READ HERE.


Perhaps I had a scoop(s) of this…

Just a lil bit...I think Im in the spoon reflection...amateur move! Oh well.

I have no idea how it made its way into this blog post, but I am a REAL person ya know! Dietitian or not, once and awhile a girl needs a lil NUTELLA! Although I heard about this RAWTELLA i’d like to try from Andrea @I’mwaytoobusy.


7:00 pm


Guess what? This post became rediculously LONNNGGG and I decided you’ll just have to COME BACK for the recipe at another time.


By the way, in case you missed my guest post on Eating Made Easy, I made some rockin baked banana chips!

Sweet and Crunchy (or chewy)


In your OPINION, what is the most challenging MEAL, TIME, or general HEALTHY LIVING CHALLENGE?

Do you have A QUICK GO TO MEAL or SNACK?